Getting a good night’s sleep is a crucial part of our overall health. Eating a healthy bedtime snack has been associated with better, deeper, and longer sleep. Eating the right things before bed can help us fall asleep faster, stay asleep longer, and get up refreshed in the morning.
Certain types of snacks can improve sleep quality, while others can make it harder to stay asleep. Carbohydrates can be especially helpful in promoting restful sleep, and can be found in many healthy, wholesome snacks.
In this article, we will discuss the best bedtime snacks for better sleep. All of these snacks are quick and easy to make, and can be tailored to fit many dietary preferences.
Snacks with Carbohydrates
Complex carbohydrates like oatmeal, hummus, and yogurt can help promote a deep and restful sleep. When eaten 2 or 3 hours before bedtime, complex carbohydrates can help stimulate your brain’s production of serotonin, which is a natural sedative and sleep aid.
Eating a bowl of oatmeal with some milk and raisins is a hearty snack that is filled with sleep-promoting carbohydrates. Serving the oatmeal with milk provides additional health benefits, as it is a good source of calcium, and increases the serotonin production rate.
Snacks with Lean Proteins
Lean proteins are digested slowly, meaning that the energy they provide is released into the body over a long period of time. Eating a light snack with lean proteins before bed is a great way to stay satisfied and get a good night’s sleep.
Good sources of lean proteins include eggs, nuts, and cheese. For a bedtime snack, opt for a hard-boiled egg, a handful of almonds, or a slice of cheese. These types of proteins help you stay asleep longer, and can help reduce stress and increase relaxation.
Another great protein-filled snack is a bowl of Greek yogurt or cottage cheese. Both options are delicious and contain large amounts of protein, vitamins, and minerals – all necessary for a good night’s rest.
Snacks with Healthy Fats
Healthy fats like those found in avocados, nuts, and olive oil contain many essential nutrients and help the body absorb vitamins and minerals. Eating a snack rich in healthy fats before bed also stimulates the release of hormones, which promotes better sleep.
For a bedtime snack, opt for half an avocado or a handful of almonds. Both are great sources of healthy fats and contain important nutrients that can help you sleep better. For extra flavor, try topping the avocado with some crushed almonds, and a squeeze of lemon juice and salt.
Another excellent source of healthy fats that can help you achieve a better sleep is dark chocolate. Dark chocolate is rich in magnesium, zinc, and iron, all of which can help the body relax and fall asleep faster.
Healthy Bedtime Snack Ideas
- Bowl of oatmeal with milk and raisins
- Hard-boiled egg
- Handful of almonds
- Slice of cheese
- Cup of Greek yogurt
- Cup of cottage cheese
- Half an avocado
- Dark chocolate
Conclusion
Choosing the right snack before bedtime can have a tremendous impact on our sleep quality. Carbohydrates, lean proteins, and healthy fats are all excellent sources of energy and nutrients that can help us achieve a better, deeper sleep. Eating any of the snacks listed in this article can help keep you full and satisfied, while also promoting restful sleep.